db presses
superset with seated lateral raises
(both on stability ball)
dbp: 12 x 15s / slr: 12 x 5s
dbp: 10 x 15s / slr: 10 x 5s
dbp: 8 x 20s / slr: 8 x 5s
dbp: 8 x 20s / slr: 8 x 5s

bent-over laterals
superset with underhand bb row
b-ol: 12 x 5s / bbrow: 12 x 55
b-ol: 10 x 5s / bbrow: 10 x 45
b-ol: 8 x 5s / bbrow: 8 x 45
b-ol: 8 x 5s / bbrow: 8 x 45

wide-grip machine pulldowns
superset with hyperextensions
w-gpd: 12 x 70 / hyper: 12 x 10
w-gpd: 10 x 70 / hyper: 10 x 10
w-gpd: 8 x 70 / hyper: 8 x 10
w-gpd: 8 x 80 / hyper: 8 x 25

standing machine calf raises:
12 x 100, 12 x 100, 10 x 120, 10 x 120

abs
decline crunches:
3 x 15 x 0
machine seated twists:
3 x 15 x 38
lying front leg tucks
3 x 15 x 0

15 min. on the bike. running short on time again. finally found one i don't mind riding.

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